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The safest, most effective, and cheapest treatment for high cholesterol is a vitamin that costs 7 cents per pill, according to a new report from Orthomolecular Medicine News Service (OMNS), a nonprofit research group in Wichita, Kansas. Vitamin B3also called niacin or nicotinic acidhas been safely used for 60 years to control cholesterol, with some 42,000 scientific papers in PubMed describing its benefits and effects. Unlike statin drugs, which mainly reduce LDL cholesterol, niacin is a very safe, effective treatment for all lipid issues, improving levels of both good and bad cholesterol and triglycerides, says Bradley Bale, MD, medical director of the Heart Health Program for Grace Clinic in Lubbock, Texas. One landmark study published in Journal of the American College of Cardiologyfound that at therapeutic doses, niacin boosted HDL by up to 35 percent and cut triglycerides by as much as 50 percent. Most remarkably, when the researchers tracked the 8,431 participants all of whom had suffered heart attacks prior to enrolling in the studyfor 15 years, those on niacin had a 26 percent lower risk for both heart attacks and strokes, even after treatment was discontinued, compared to those taking a placebo.
People with high cholesterol who cant tolerate statin drugs. About 20 percent of statin users quit taking their medication due to side effects. Patients with complex lipid issues, such as low levels of heart-protective HDL (good) cholesterol and high triglycerides (a type of blood fat). People with inherited cholesterol disorders, such as elevated levels of lipoprotein (a), a type of cholesterol that triples heart attack risk and does not respond to statins. Taking niacin can reduce lipoprotein (a) levels by up to 40 percent, according to the European Atherosclerosis Society.
Patients whose cholesterol problems arent responding to statins. Several studies show that statins plus niacin is more effective than statins alone.
Doctors know that if they advise niacin, they get calls from patients complaining about flushing, particularly at first, says Dr. Bale. However, this problem is harmless and can often be avoided by starting with a low dose thats gradually increased. Patients who experience flushing initially will typically find that the problem disappears or greatly diminishes over time. While non-flush and extended-release forms of niacin are available, they appear to be less effective or may even have dangerous side effects, Dr. Bale adds. There are two pathways through which the body can metabolize niacin, and the one that doesnt cause flushing is more likely to harm the liver. Dr. Bale advises avoiding non-flush or extended-release formulations. In addition, niacin should only be used under the supervision of a healthcare provider, after a full discussion of the potential risks and benefits. Like statins, niacin can cause muscle problems in some patients. It can also spark flare-ups in people with gout, and may contribute to GI bleeding in patients with ulcers, cautions Dr. Bale. Any cholesterol treatment can cause side effects, but compared to statins, niacin is relatively safe. Migraine vs. Headache: How to Tell Them Apart
Learn about the most addictive prescription drugs, including Adderall, Xanax, Codeine,amphetamines, and more. Click next to begin learning about specific drugs that are commonly misused.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Learn about the most addictive prescription drugs, including Adderall, Xanax, Codeine,amphetamines, and more. Click next to begin learning about specific drugs that are commonly misused.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Oxycodone
Oxycodone, sold commonly as OxyContin andPercocet, is an opioid that changes the way the brain and central nervous system respond to pain. It creates a euphoric, sedative effect. Often likened to heroin, Oxycodone is prescribed by doctors about six million times a year. Because these pills can cost hundreds of dollars a pill, addicts often have to steal to afford the habit.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain.
Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Oxycodone
Oxycodone, sold commonly as OxyContin andPercocet, is an opioid that changes the way the brain and central nervous system respond to pain. It creates a euphoric, sedative effect. Often likened to heroin, Oxycodone is prescribed by doctors about six million times a year. Because these pills can cost hundreds of dollars a pill, addicts often have to steal to afford the habit.
In 2010, Darvocet was pulled off the market in the United States because it was found to lead to heart complications in patients.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain.
Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Due to these favorable traits, Klonopin, Valium, and other benzodiazepines can be extremely habit-forming, cause blackouts, and even death by overdose. It is not uncommon for Xanax, Klonopin, and Valium to be taken in conjunction with other drugs.
Oxycodone
Oxycodone, sold commonly as OxyContin andPercocet, is an opioid that changes the way the brain and central nervous system respond to pain. It creates a euphoric, sedative effect. Often likened to heroin, Oxycodone is prescribed by doctors about six million times a year. Because these pills can cost hundreds of dollars a pill, addicts often have to steal to afford the habit.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain.
Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Oxycodone
Oxycodone, sold commonly as OxyContin andPercocet, is an opioid that changes the way the brain and central nervous system respond to pain. It creates a euphoric, sedative effect. Often likened to heroin, Oxycodone is prescribed by doctors about six million times a year. Because these pills can cost hundreds of dollars a pill, addicts often have to steal to afford the habit.
In 2010, Darvocet was pulled off the market in the United States because it was found to lead to heart complications in patients.
Amphetamines (Speed)
Simply known as speed, amphetamines are prescribed for conditions such as attention-deficit hyperactivity disorder (ADHD) and narcolepsy where focus and wakefulness are needed to combat symptoms. However, they have been historically misused for their energizing capabilities. Its most commonly misused today under the brand name Adderall by those who need to skip on sleep, such as truck drivers, college students working on deadlines, and shift workers.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Oxycodone
Oxycodone, sold commonly as OxyContin andPercocet, is an opioid that changes the way the brain and central nervous system respond to pain. It creates a euphoric, sedative effect.
Often likened to heroin, Oxycodone is prescribed by doctors about six million times a year. Because these pills can cost hundreds of dollars a pill, addicts often have to steal to afford the habit.
Amphetamines (Speed)
Simply known as speed, amphetamines are prescribed for conditions such as attention-deficit hyperactivity disorder (ADHD) and narcolepsy where focus and wakefulness are needed to combat symptoms. However, they have been historically misused for their energizing capabilities. Its most commonly misused today under the brand name Adderall by those who need to skip on sleep, such as truck drivers, college students working on deadlines, and shift workers.
Ritalin
Similar to Adderall, Ritalin is a stimulant that affects the central nervous system by increasing levels of dopaminea hormone that heightens attentionin the brain. As with other stimulants, it can be habit forming. One reason Ritalin and other ADHD drugs are so commonly abused is their availability. In 2005, doctors prescribed Ritalin and similar drugs more than 29 million times, and that number continues to rise.
Learn about the most addictive prescription drugs, including Adderall, Xanax, Codeine,amphetamines, and more. Click next to begin learning about specific drugs that are commonly misused.
Opioids: These produce a sought-after euphoric effect due to their pain killing abilities for short-term or chronic pain. Central nervous system depressants: Also called tranquillizers and depressants, these include barbituates and benzodiazepines, some of the most abused drugs. They have a calming, relaxing effect, like a warm blanket on the brain. Stimulants: This class increases brain activity, thereby increasing alertness and energy.
Xanax
Xanax (alprazolam) is a benzodiazepine prescribed to treat panic disorder and serious anxiety. It calms a person by depressing his or her abnormal central nervous system. Those without a prescription may abuse the drug for its fast-acting sedating and relaxing effects. The Drug Abuse Warning Network says Xanax is the most abused drug for these reasons.
Oxycodone
Oxycodone, sold commonly as OxyContin andPercocet, is an opioid that changes the way the brain and central nervous system respond to pain. It creates a euphoric, sedative effect. Often likened to heroin, Oxycodone is prescribed by doctors about six million times a year. Because these pills can cost hundreds of dollars a pill, addicts often have to steal to afford the habit.
Amphetamines (Speed)
Simply known as speed, amphetamines are prescribed for conditions such as attention-deficit hyperactivity disorder (ADHD) and narcolepsy where focus and wakefulness are needed to combat symptoms. However, they have been historically misused for their energizing capabilities. Its most commonly misused today under the brand name Adderall by those who need to skip on sleep, such as truck drivers, college students working on deadlines, and shift workers.
Ritalin
Similar to Adderall, Ritalin is a stimulant that affects the central nervous system by increasing levels of dopamine a hormone that heightens attentionin the brain. As with other stimulants, it can be habit forming. One reason Ritalin and other ADHD drugs are so commonly abused is their availability. In 2005, doctors prescribed Ritalin and similar drugs more than 29 million times, and that number continues to rise.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good
night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try
different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
Turn Down the Light It seems obvious, but making sure your room is dark enough is essential to a night of quality sleep. Turn off or block all light sources, and close your curtains or blindseven streetlights and moonlight can disrupt your sleep. If you need some light to fall asleep, get a nightlight, dimmer, or switch-controlled lamp that will emit dim light.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping.
Few things are more important to your overall health than good sleep. Luckily, a good night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
Turn Down the Light It seems obvious, but making sure your room is dark enough is essential to a night of quality sleep. Turn off or block all light sources, and close your curtains or blindseven streetlights and moonlight can disrupt your sleep. If you need some light to fall asleep, get a nightlight, dimmer, or switch-controlled lamp that will emit dim light.
Turn the Clock Turning your alarm clock so that it faces away from your bed is a simple but effective adjustment. The low light from a clock can affect your sleep and watching time slowly tick by as you lie in bed will cause mental stress that may prevent you from falling asleep.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
Turn Down the Light It seems obvious, but making sure your room is dark enough is essential to a night of quality sleep. Turn off or block all light sources, and close your curtains or blindseven streetlights and moonlight can disrupt your sleep. If you need some light to fall asleep, get a nightlight, dimmer, or switch-controlled lamp that will emit dim light.
Turn the Clock Turning your alarm clock so that it faces away from your bed is a simple but effective adjustment. The low light from a clock can affect your sleep and watching time slowly tick by as you lie in bed will cause mental stress that may prevent you from falling asleep.
Get Rid of the TV (and Computer) Although it may be tempting to curl up and watch a movie from the comfort of your bed, your bedroom should be reserved for sleep and intimacy. Electronics can affect both of those. Move your TV into another room. If you use your bedroom as a home office, make sure that when you put away your computer, its out of sight. While you're at it, make sure there's no soft blue glow coming from your cell phone, Kindle, or iPod either.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good
night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
Turn Down the Light It seems obvious, but making sure your room is dark enough is essential to a night of quality sleep. Turn off or block all light sources, and close your curtains or blindseven streetlights and moonlight can disrupt your sleep. If you need some light to fall asleep, get a nightlight, dimmer, or switch-controlled lamp that will emit dim light.
Turn the Clock Turning your alarm clock so that it faces away from your bed is a simple but effective adjustment. The low light from a clock can affect your sleep and watching time slowly tick by as you lie in bed will cause mental stress that may prevent you from falling asleep.
Get Rid of the TV (and Computer) Although it may be tempting to curl up and watch a movie from the comfort of your bed, your bedroom should be reserved for sleep and intimacy. Electronics can affect both of those. Move your TV into another room. If you use your bedroom as a home office, make sure that when you put away your computer, its out of sight. While you're at it, make sure there's no soft blue glow coming from your cell phone, Kindle, or iPod either.
De-Clutter Organize your closet and shelves so that there aren't piles of clothes and stacks of books lying around your room. Move unfinished projects out of your bedroom so they don't stress you out when you're getting ready for bed. An uncluttered room will lead to an uncluttered mind, less distraction, and easier relaxation.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
Turn Down the Light It seems obvious, but making sure your room is dark enough is essential to a night of quality sleep. Turn off or block all light sources, and close your curtains or blindseven streetlights and moonlight can disrupt your sleep. If you need some light to fall asleep, get a nightlight, dimmer, or switch-controlled lamp that will emit dim light.
Turn the Clock Turning your alarm clock so that it faces away from your bed is a simple but effective adjustment. The low light from a clock can affect your sleep and watching time slowly tick by as you lie in bed will cause mental stress that may prevent you from falling asleep.
Get Rid of the TV (and Computer) Although it may be tempting to curl up and watch a movie from the comfort of your bed, your bedroom should be reserved for sleep and intimacy. Electronics can affect both of those. Move your TV into another room. If you use your bedroom as a home office, make sure that when you put away your computer, its out of sight. While you're at it, make sure there's no soft blue glow coming from your cell phone, Kindle, or iPod either.
De-Clutter Organize your closet and shelves so that there aren't piles of clothes and stacks of books lying around your room. Move unfinished projects out of your bedroom so they
don't stress you out when you're getting ready for bed. An uncluttered room will lead to an uncluttered mind, less distraction, and easier relaxation.
Clean the Air Breathing easier will lead to better sleep. Open the windows regularly to let fresh air in and get stale air out. You may want to put an air-purifying plant or a HEPA-filter airpurifying system in your bedroom to rid the air of toxins and allergens. Finally, consider aromatherapy mist your pillow with water infused with lavender, vanilla, sandalwood, bergamot, or chamomile to soothe your senses before bedtime.
How to Sleep Trouble getting to bed at night? You're not alone. According to the National Sleep Foundation (NSF), more than 15 percent of American adults report problems sleeping. Few things are more important to your overall health than good sleep. Luckily, a good night's rest may be only a few short steps away. Cure your insomnia by redesigning your room for maximum tranquility.
Choose the Right Color The color you paint your bedroom walls and the colors you use to decorate can affect the way you feel while youre in the bedroom and, ultimately, can affect your sleep. Studies inCollege Student Journal have shown that subdued shades of blue and green can elicit feelings of relaxation, calmness, comfort, peace, and hope. Lighter colors such as peach and tan may also help calm your senses before bedtime.
Get the Right Bed You'll spend almost a third of your lifetime in bed, so it makes sense to commit the time and money needed to make sure it meets your needs. There's no one-size-fits-all mattress. Find a store that lets you test a mattress for 30 days before buying. Try different pillows and select the right size mattress and level of firmness for you. If you're waking up stiff or sore, try something else.
Turn Down the Light It seems obvious, but making sure your room is dark enough is essential to a night of quality sleep. Turn off or block all light sources, and close your curtains or blindseven
streetlights and moonlight can disrupt your sleep. If you need some light to fall asleep, get a nightlight, dimmer, or switch-controlled lamp that will emit dim light.
Turn the Clock Turning your alarm clock so that it faces away from your bed is a simple but effective adjustment. The low light from a clock can affect your sleep and watching time slowly tick by as you lie in bed will cause mental stress that may prevent you from falling asleep.
Get Rid of the TV (and Computer) Although it may be tempting to curl up and watch a movie from the comfort of your bed, your bedroom should be reserved for sleep and intimacy. Electronics can affect both of
those. Move your TV into another room. If you use your bedroom as a home office, make sure that when you put away your computer, its out of sight. While you're at it, make sure there's no soft blue glow coming from your cell phone, Kindle, or iPod either.
De-Clutter Organize your closet and shelves so that there aren't piles of clothes and stacks of books lying around your room. Move unfinished projects out of your bedroom so they don't stress you out when you're getting ready for bed. An uncluttered room will lead to an uncluttered mind, less distraction, and easier relaxation.
Clean the Air Breathing easier will lead to better sleep. Open the windows regularly to let fresh air in and get stale air out. You may want to put an air-purifying plant or a HEPA-filter airpurifying system in your bedroom to rid the air of toxins and allergens. Finally, consider aromatherapy mist your pillow with water infused with lavender, vanilla, sandalwood, bergamot, or chamomile to soothe your senses before bedtime.